While Middle-eastern restaurants are a great choice for eating gluten-free (and vegetarian), one thing you can’t order is tabouli (also spelled tabbouleh), as it’s made from bulghur wheat. I had a bunch of parsley to use up, so I decided to try making gluten-free tabouli with quinoa instead. It was absolutely delicious!
Since quinoa is actually a seed, it is high in protein, making this a complete meal if you like. If you buy boxed, commercially produced quinoa you only need to rinse it lightly. It has already been pre-rinsed to remove the bitter coating.
The renovation: The original recipe comes from my old favorite, Molly Katzen’s Moosewood Cookbook. I swapped in quinoa for the bulger wheat, replaced dried mint with fresh mint, and reduced the olive oil by half.
vegan, gluten-free, low-sodium, reduced-sugar diets
Tabouli-style salad with quinoa
- 1 cup quinoa
- 2 cups water (filtered or spring) low-sodium vegetable broth
- 1-1/2 tsp sea salt (omit for low-sodium diet)
- 1/4 cup lemon juice (fresh)
- 2 tbsp olive oil (extra virgin)
- 2 cloves garlic
- 1/2 cup onions (green) chopped, scallions, spring onions
- 3-4 sprigs mint leaves (fresh)
- 2 tomatoes medium, or 1 large heirloom
- 1 bunch Italian flat-leaf parsley (fresh)
- Put the rinsed quinoa in a saucepan with the water or stock and salt and bring to a boil. Cover and then turn down the heat. Cook on a low simmer for 10-12 minutes. Turn off the heat and let steam for at least 5 minutes more. Fluff with a fork.
- Finely chop one bunch of parsley. You can use the stems, just make sure you cut up everything very finely and uniformly.
- Finely chop the mint leaves. Place in a large bowl.
- Chop the tomatoes into medium-sized pieces.
- Finely slice the scallions (whites and greens) and add to the bowl with the tomatoes.
- Add the quinoa and toss evenly.
- Finely mince or press the garlic and place in a bowl or measuring cup deep enough to whisk in. Add the lemon juice, salt and pepper, and olive oil. Whisk until it emulsifies (thickens up).
- Pour over the salad and toss until evenly coated. Taste and adjust seasonings as needed.
- Serve at once or hold in the refrigerator for several hours for the flavors to meld.
- 164 calories
- 6 g fat
- 1 g saturated fat
- 4 g monounsaturated fat
- 1 g polyunsaturated fat
- 0 g trans fat
- 0 g cholesterol
- 389 mg sodium (14 mg sodium with salt omitted)
- 400 mg potassium
- 23 g carbohydrate
- 3 g fiber
- 2 g sugars
- 5 g protein
- 4 Weight Watchers Points Plus